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Staples Lacrosse - Sports Nutrition
Roberta Bjornson

 

KEY CONCEPTS
  1. Eating a healthy diet daily lays the foundation for an athlete’s training and performance.
  2. Nutrition before, during and after exercise has been documented to reduce fatigue, improve performance, prolong endurance, decrease muscle damage and speed recovery.
  3. Maintaining proper hydration and electrolyte balance is essential.
 
HYDRATION
Proper  hydration is one of the most important aspects of healthy physical activity.  You need to be well hydrated before a game.  Dehydration impairs concentration, reaction time, and causes fatigue.  There is a decrease of 2% of body weight during a game which can cause increase in effort and can decrease performance by 10 – 20%.  If you’re  thirsty, you’re dehydrated!  Make sure you begin the game well hydrated.

Pre-game –  drink throughout the day  - 16-20 oz 4 hours prior to the game.  Carry a water bottle with you throughout the day.

30 minutes prior to game –  8 oz of fluid

During game –   3- 8 oz fluid every 20 minutes

Post game –  16 oz for every pound lost
 
NUTRITION

Night Before a Game  -   High carbohydrate meal  - 2/3 carbs and 1/3  lean protein.  Carbohydrates - pasta, bread, bagels, rice, tortillas.  Lean proteins – red meat, chicken, fish, beans, nuts, seeds, cheese, low fat chocolate milk.

Game Day:
Breakfast - Very important to start the day off with a good breakfast to begin to fuel your body for activities throughout the day as well as increase your attention span, your sense of well being and help maintain healthy weight.  It should consist of a protein, carbohydrate and fruit.

Examples:    Whole grain cereal with banana and skim milk
                    Yogurt with granola and fruit
                    Bagel with peanut butter and orange juice
               
Lunch – Make sure to include a protein and carbohydrate – low in fat.  No burgers, french fries or other fried foods.

Examples:    Tuna melt on whole grain bread with fruit
                    Turkey and swiss on whole grain with fruit
                    Chicken sandwich on whole grain with fruit
 
Pre-game – 1- 2 hours before game:  Low fat carbs for optimal digestion.  Carbs are food for energy.

Examples:     Fresh fruit
                     Fruit leather
                     Pretzels
                     Fruit smoothies(made with fruit)
                     Bagel
                     Graham crackers/animal crackers
                     Cereal
                     Sports drink ** – well formulated
                     Sports energy bar – lara, kind, cliff
 
During Game - easily digested carbs such as bananas, raisins, orange slices, bite size pieces of sports bar.
 
Post Game  Recovery - Carb and protein
Snacks  such as chocolate milk and banana or whole grain crackers with peanut butter or hummus, trail mix, yogurt drink , cheese and crackers

Dinner should include lean protein, vegetables and carb.
 
Sports Drink **
Many sports drinks are made with high fructose corn syrup, food colorings, additives, preservative, and artificial flavorings and colorings.  With just 3 ingredients  you can make your own homemade sports drink!

Ingredients:
100% fruit juice
Water
Sea salt

Directions – Fill your sports bottle with ½ juice and ½ water.  Add a PINCH of sea salt , shake and enjoy!

You should use sea salt not table salt because sea salt is best to use an electrolyte source as the minerals of the sea are very similar to our own electrolyte composition in our blood.  Sea salt contains 84 minerals.  Aside from sodium, your are receiving potassium, iodine, magnesium, calcium, zinc and manganese to name a few.